Jerk Chicken Dinner

Jerk Chicken Dinner

Ingredients

Jerk Chicken

1 medium onion coarsely chopped

3 scallions, chopped

3 Scotch bonnet (Habenero) peppers, chopped

6 garlic cloves

1 tablespoon five spice powder

1 tablespoon ground all spice berries

1 tablespoon coarsely ground pepper

1 teaspoon dried thyme (or a tablespoon of fresh finely chopped thyme)

1 teaspoon grated nutmeg

1 teaspoon powdered ginger (or a tablespoon of fresh grated ginger)

¼ cup soy sauce

¼ cup vegetable oil

¼ cup white vinegar

¼ cup lime juice

4 Chicken breasts

Rice
1 cup white rice

Salt & Pepper to taste

Red Beans

1 can Goya kidney beans

2 cloves garlic

¼ medium onion

1 tablespoon oil

1 strip of bacon finely chopped

Garnish with Goya Plantain Chips

Directions

Jerk Seasoning & Chicken

1. Combine onion,scallions , Scotch bonnet (Habenero) peppers, garlic cloves ,five spice powder , ground all spice berries , coarsely ground pepper , dried thyme grated nutmeg, powdered ginger, cup sauce, vegetable oil, white vinegar and lime juice in a blender or food processor and use the chop setting to chop and mix all the ingredients together.
2. Add the jerk seasoning to the chicken in a bowl and make sure the chicken is evenly coated.
3. Refrigerate overnight or a minimum of 2 hours.
4. Cook the chicken on a grill slowly, turning occasionally for approximately 20-30 minutes. The slower you cook the chicken the smokier the flavor gets. Alternatively you can cook the chicken in a cast iron skillet if you dont have a grill.

Rice

1. Cook rice as you would normally. (if you dont have a rice cooker I would strongly suggest you get one)

Beans

1. Put the oil in the saucepan, when the oil gets hot add the onion, garlic and bacon.
2. After about 2min when the onion begins to caramelize and the bacon gets crispy add the beans.
3. Let simmer for 10 min and serve over rice.

Garnish with Goya Plantain chips and lime.

Tempeh & Plantain Mash with a Raw Veggie Salad

Ingredients
8 oz Tempeh
2 tbsp Vegetable Oil (Substitute any oil with a high oil smoke point)
1/4 Cup White Wine
4 StalksParsley
1 Inch cubed Ginger
1/2 Small Onion
4 Large cloves Garlic
2 RipePlantains (Yellow Plantains)
2 Stalks Spring Onion finely chopped (ti l'onoin)
2-3 Leaves red cabbage
1/2 Large Zuchinni
1 Medium Carrot
1 Stalk Celery
4 Radishes
1/2 Avacado (Makes a tasty garnish)


Directions
Plantain Mash

1. Boil the plantain until soft (approximately 10 min)
2. Mash Plantain add salt and pepper to taste and mix in spring onion.

The addition of the spring onion adds a fresh slightly savory flavor to the sweet plantains.





Raw Vegetable Salad

1. Shred the red cabbage.
2. Julienne the zuchinni and carrot.
3. Cube the celery and radish into 1/2 inch chunks.
4. Mix all of the above ingredients together and serve with your favorite salad dressing. Alternatively you can use salt, pepper and lemon to taste as a delicious low (almost no) calorie dressing.

Tempeh

1. Cut the Tempeh into 1/2 inch strips
   
2. Puree the parsley, ginger, onion and garlic.
   
3. Heat 2 tbsp vegetable oil in a wok.
4. Add the pureed mixture and stir fry for 1 min and add the Tempe.
5. Stir fry for 5 min and add the white wine.
   
6. Let simmer for 1 min and serve.

Salmon Dinner

Salmon with Rice and Artichokes

Ingredients

Salmon
1lb Salmon Fillet
Salt & Pepper to your taste
1 tbsp Olive Oil
6 Sprigs Fresh Dill (1 Tbsp Dried Dill)
2 Cloves garlic finely chopped

Rice
Brown & Black Rice Blend (or Brown Rice)
1 tbsp Bragg Liquid Aminos
1 tbsp Flax Seed oil

Artichokes
2 Artichokes

Directions
Salmon

1. Lightly fry the garlic and half the dill in the olive oil.
2. Lay salmon fillet skin side down on top of the garlic and dill in skillet.
3. Pan fry salmon for 2 min.
4. Sprinkle remaining dill on the top of the salmon and broil on high for 10 min.
   

Rice

1. Cook rice. (if you dont have a rice cooker I would strongly suggest you get one)
2. Mix the Bragg Liquid Amino and Flax seed oil.
3. Serve the rice and drizzle the Bragg Liquid Amino and Flax seed oil over the rice.

The Bragg Liquid Amino is a natural form of sodium (actually Soy sauce with a smokier flavor) and the flax seed oil compliments the nutty flavors of the rice and is VERY good for you.

Artichokes

1. Cut off the stem and the top of the artichoke.
2. Use a pair of kitchen shears or scissors to cut the tip of each leaf off.
   
3. If you have a pressure cooker, add 1 inch of water and cook the artichokes in there for 10 min. If you don't have a pressure cooker you will need to have enough water to just cover the artichokes and cook them for 45 min or until they are tender.